Our Fitness Editor's 30-Min Home Workout Uses the 'Chipper' Format to Pile on Strength

Edward Cooper
·5-min read

From Men's Health

Now that we're all working (out) from home, motivation to boost our strength and fitness can be fleeting. In such circumstances, follow-along workouts are the ultimate antidote. All you need to do is turn up and do the work, as everything else — from workout programming to warm-ups and cool-downs — is done for you.

Such is the motive behind the latest Men's Health Weekenders workout, where MH Fitness Editor Andrew Tracey teamed up with elite PT Tom Kemp for a 30-minute dumbbell 'chipper' workout.

In the video above, AT and Tom lay down how to approach the double dumbbell workout, which involves tackling a huge total of reps, while 'chipping' away until you get to zero. Sure and steady will win you an unparalleled pump. Here's what's in store:

60 Single-arm Dumbbell Snatches

  1. Begin with one dumbbell on the ground between your legs. Squat down and grab the weight.

  2. Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout.

  3. Squat down and return the weight to the start position.

MH says: Break this up however you want, keeping a balance between your left and right arms. Change the dumbbell above your head or on the floor. Your choice.

50 Reverse Lunges

  1. Standing upright with your core tightened and a dumbbell in each hand, step back with your right leg and plant your left forefoot in the ground.

  2. Slowly bend your right knee and lower down until your right shin is parallel with the ground, pause, then, drive up through your right heel and return to standing.

  3. Squeeze your glutes at the top of the movement.

40 Push Press

  1. Hold two dumbbells at your shoulders, palms facing forward.

  2. Squat down slightly before quickly straightening your legs and extending your arms above your head.

  3. Once your arms are straight, bring them back to your shoulders and repeat.

30 Burpee Over Dumbbell

  1. From a standing position, squat down until your thighs are parallel to the floor and place your palms on the floor.

  2. From there, kick your feet back as far as you can while keeping your arms extended.

  3. As soon as your feet land jump them back in towards your hands, then jump laterally over a dumbbell and immediately squat down to go into the next rep.

MH says: A solid core is key to avoiding sagging hips when you kick your feet back.

20 Renegade Rows

  1. Assume a strong plank on the dumbbells.

  2. Shifting your weight onto your left hand, row the right dumbbell towards your hip.

  3. Pause briefly, then lower the weight under control.

MH says: Alternate sides, focusing on maintaining a rigid plank throughout.

10 Man-makers

  1. With one dumbbell in either hand, squat down and place the dumbells parrallel on the floor at shoulder-width apart.

  2. In one movement, 'hop' your feet backwards into a press-up position so your shoulders are over the dumbbells.

  3. Perform a renegade row on each arm, rowing the dumbbell to your hip.

  4. 'Hop' your feet forward into a squatting position and lift the dumbells off the floor.

  5. With the dumbbells on your shoulders, push upwards and press the weights into the air. That's one rep.

About Men's Health Weekenders

Men's Health Weekenders is a month-long festival of fitness, with a healthy dose of food for thought thrown in for good measure. We are assembling the best trainers and athletes in the game, as well as inspirational figures from the worlds of sport, psychology and nutrition, to help our audience kick-start the new year positively and hit the ground running.

Click on the events HERE, or below, to see details of what is happening each day and register for session reminders plus a FREE copy of our Men's Health Weekenders e-zine.

Friday, January 29, 2021

Men's Health Weekenders Shopping Weekend

Join Men's Health Weekenders from midday on Friday 29 January to midnight Sunday 31 January for a full weekend of shopping with exclusive discounts at our virtual Men’s Health marketplace filled with some our favourite health and wellness brands.

Saturday, January 30, 2021

10:00 AM - 10:30 AM

Saturday Morning Burn, with the MH Squad

Gus Vaz Tostes, the head coach of WIT Training, leads you through a heart-pumping dumbbell workout with a six-pack finisher that will hit your core from every angle, with Faisal Abdalla and Scott Britton keeping you moving.

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2:00 PM - 2:30 PM

Challenge MH, with MH Fitness Editor Andrew Tracey and Tom Kemp

Get to grips with odd-object training by taking on this AMRAP from AT and Tom, which tasks you to perform "as many rounds of possible" armed with a sandbag, heavy backpack or anything you fancy picking up…

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7:00 PM - 7:15 PM

Saturday Night Dopamine Feasts, with Tom Kerridge: Gammon Steak with Dill Pickle Dressing

We’ve got gammon steaks and fried duck eggs on the menu for our final cook-along with the UK’s favourite Michelin-starred chef – a classic feel-good combo that’s starch-light and happy-heavy.

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Sunday, January 31, 2021

10:00 AM - 10:35 AM

Feel-Good HIITs, with Bradley Simmonds

Get your endorphin fix with these full-body workouts created by top PT and former MH cover star Bradley Simmonds. From simple dumbbell and kettlebell moves to intense Tabata, these sessions are guaranteed to start your Sunday morning the right way.

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2:00 PM - 2:40 PM

Strength in Numbers, with Spencer Matthews and Shaun Stafford

The reality star and his very muscular trainer share the swole truth about the transformation that saw Matthews’s body fat drop to 5%, while his five-rep deadlift went up to 130kg. Made in Chelsea, remade by MH.

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7:00 PM - 7:20 PM

The Mindful Cool-Down, with Michael James Wong

As MH Weekenders and January comes to a close, move into 2021 motivated and inspired with Michael’s final session of yoga and a last chance to sit down and take stock before moving forward.

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